Fish, baked or broiled, made with margarine
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (170 g)
246.5 calories, 90.9 from fat
 
Carbs
0.2 g
 
Proteins
37 g
 
Fat
10.1 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (25.2%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression) and Potassium (it plays an important role for normal muscle contraction).
  • Fish, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (44% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(25.2 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
74%
Protein
0%
Carbs
0%
Fiber
16%
Fat
10%
Saturated Fat
33%
Cholesterol
31%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
82 min
33 min
62 min
99 min

VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Fish, baked or broiled, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 246.5 cal
Calories from Fat 90.9 cal
% Daily Value
Total Fat 10.1 g 15.6%
Saturated Fat 2.1 g 10.3%
Cholesterol 100.3 mg 33.4%
Sodium 742.9 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 37 g 74.1%
 
Vitamins
Vitamin A 266.3 IU 5.3%
Vitamin B6 0.6 mg 28.7%
Vitamin B12 5.1 mcg 85%
Vitamin C 0.9 mg 1.4%
Vitamin D 10.4 mcg 2.6%
Vitamin E 0 mg 0%
Vitamin K 8.3 mcg 10.4%
 
Minerals
Calcium (Ca) 22.1 mg 1.7%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 0.8 mg 4.3%
Magnesium (Mg) 49.3 mg 12.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 615.4 mg 17.6%
Phosphorus (P) 486.2 mg 48.6%
Selenium (Se) 57.3 mcg 81.8%
Zinc (Zn) 0.8 mg 5.1%